Koj yuav tsum haus cov protein kom poob phaus?

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Txhua yam nyob ntawm koj cov zaub mov.

Protein yog dab tsi

Protein hmoov yog cov khoom noj khoom haus ntxiv uas muaj cov protein sib cais los ntawm lwm cov khoom. Nws tau txais los ntawm mis nyuj, qe, taum pauv, taum pauv thiab lwm yam khoom noj uas muaj protein ntau.

Ib zaug hauv lub cev, cov protein ua tib yam li cov protein hauv cov zaub mov - nws tau tawg mus rau hauv cov amino acids thiab siv los tsim lub zog, tsim cov enzymes thiab tsim cov ntaub so ntswg tshiab.

Feem ntau, tib neeg yuav cov protein nyob rau hauv kev sim ua kom cov leeg: cov protein ntau yog qhov tseem ceeb rau cov leeg nqaij hypertrophy. Txawm li cas los xij, cov khoom noj muaj protein kuj tseem muaj txiaj ntsig rau cov neeg uas tsuas yog xav kom poob phaus ntxiv.

Yuav ua li cas protein pab koj poob phaus

Ntau yam kev tshawb fawb qhia tau hais tias muaj ntau cov protein ntau pab tshem tawm cov rog ntxiv, ntxiv rau, ob qho tib si thaum noj zaub mov nruj thiab tsis muaj kev txwv ntawm cov calories ntau.

Piv txwv li, hauv ib qho kev sim, dhau rau lub hlis ntawm kev noj zaub mov muaj protein ntau (25% protein, 30% rog, 45% carbohydrates), cov neeg koom poob 9 kg ntawm qhov hnyav thiab 7, 6 kg ntawm rog. Tib lub sijhawm, tib neeg noj ntau npaum li lawv xav tau, thiab xaiv cov tais diav ntawm lawv tus kheej.

Hauv qab no peb yuav ua tib zoo saib cov txheej txheem uas cov protein pab kom poob phaus.

Txo qhov kev xav ntawm kev tshaib kev nqhis

Protein tsub kom tus nqi ntawm glucagon-zoo li peptide-1 (GGP-1), cholecystokinin (CCK) thiab peptide YY - cov tshuaj hormones uas cuam tshuam rau kev xav ntawm satiety, thiab kuj txo cov qib ntawm "kev tshaib kev nqhis hormone" ghrelin.

Tsis tas li ntawd, cov protein ntau hauv cov zaub mov ua rau muaj kev sib txuas ntawm cov enzymes uas ua rau cov piam thaj hauv lub siab thiab nws qhov kev hloov pauv mus rau glycogen. Lub paj hlwb tau txais lub cim qhia tias muaj cov as-ham txaus, thiab qhov kev xav ntawm kev tshaib kev nqhis qis.

Cov yam ntxwv ntawm cov protein no pab kom koj muaj kev noj qab haus huv ntev dua tom qab noj mov thiab feem ntau noj tsawg dua txawm tias tsis muaj calorie txwv.

Ntxiv dag zog rau kev siv zog

Tom qab noj mov, lub cev xav tau qee lub zog los ua haujlwm thiab nqus nws. Cov nyhuv no yog hu ua zaub mov thermogenesis.

Lub assimilation ntawm cov rog siv tsuas yog 0-3% ntawm lawv cov khoom noj khoom haus, carbohydrates xav tau me ntsis ntxiv - 5-10%. Tab sis txhawm rau ua cov protein, lub cev yuav tsum siv 20-30% ntawm lub zog tau txais los ntawm cov khoom noj.

Yog li, vim yog cov khoom noj khoom haus thermogenesis, cov protein ua rau cov metabolism hauv so: koj siv calorie ntau ntau yam tsis muaj kev tawm dag zog, uas pab tshem tawm cov phaus ntxiv sai dua.

Txhawb nqa Lean nqaij

Thaum lub cev so, kwv yees li 50-80% ntawm tag nrho cov zog yog siv los tswj cov leeg nqaij, thaum cov ntaub so ntswg adipose siv yuav luag tsis muaj calories. Yog li, cov leeg nqaij ntau tus neeg muaj, lub zog nws siv ntau dua.

Nyob rau hauv tus txheej txheem ntawm kev poob phaus, koj poob tsis tsuas yog rog, tab sis kuj yog ib feem ntawm cov nqaij ntshiv, thiab cov stricter cov zaub mov, cov nqaij yuav hlawv. Protein pab tswj cov leeg nqaij thiab lub siab metabolic tus nqi txawm tias tsis muaj kev cob qhia lub zog, thiab txawm tias nce ntxiv nrog kev cob qhia.

Leej twg yuav tsum sim Slimming Protein Powder

Hauv ntau cov kev tshawb fawb txog cov txiaj ntsig ntawm cov protein rau kev poob phaus, cov protein suav nrog 27-30% ntawm tag nrho cov calories, lossis 1-1.6 g ntawm cov protein ib kg ntawm lub cev hnyav.

Koj tuaj yeem tau txais cov nyiaj no los ntawm cov khoom noj yooj yim thiab tau txais tag nrho cov txiaj ntsig tau piav qhia saum toj no, nrog rau cov vitamins thiab minerals.

Xav txog kev yuav cov hmoov protein yog tias koj:

• Noj cov zaub mov me me thiab tsis tu ncua … Haus cov protein co yog yooj yim dua thiab sai dua noj 200 g ntawm nqaij qaib mis los yog ib pob ntawm tsev cheese.
• Noj zaub mov noj … Protein los ntawm cov khoom noj cog yog qhov zom tau tsawg dua li cov protein los ntawm cov tsiaj txhu, yog li nws tuaj yeem ua teeb meem kom ncav cuag koj qhov kev xav tau txhua hnub yam tsis muaj nqaij, khoom noj siv mis thiab qe.
• Ntshai overdo nws nrog calories … Protein hmoov muaj tsawg dua cov carbohydrates thiab cov rog ntau dua li cov khoom noj niaj hnub, yog li nrog cov khoom noj ntxiv, koj tuaj yeem npog koj cov kev xav tau ntawm cov protein yam tsis tau xaiv ntau yam khoom noj.

Leej twg yuav tsum tsis txhob siv Protein rau poob phaus

Lub oxidation ntawm protein amino acids ua rau kom lub nra ntawm lub raum thiab, nyob rau hauv lub sij hawm ntev, ua rau kom muaj kev pheej hmoo ntawm pob zeb tsim.

Hauv cov neeg noj qab haus huv, txawm tias 2.8 g ntawm cov protein ib 1 kg ntawm lub cev hnyav ib hnub tsis cuam tshuam rau lub raum kev ua haujlwm, tab sis yog tias koj muaj teeb meem nrog lub cev, nws tsim nyog xav txog lwm txoj hauv kev kom poob phaus.

Yuav ua li cas xaiv cov protein kom poob phaus

Muaj ntau ntau hom protein hmoov:

• Whey - cov protein los ntawm nyuj cov mis nyuj, zoo rau kev poob phaus thiab tswj cov leeg nqaij, thiab tib lub sijhawm pheej yig heev. Whey protein concentrate muaj 10-55% lactose, cais - tsuas yog 0.5% mis nyuj qab zib. Yog tias koj muaj lactose intolerant lossis muaj kev txwv tsis pub muaj cov carbohydrates, xaiv qhov kawg. Tab sis nco ntsoov tias nws raug nqi ntau dua.
• Casein yog lwm cov protein tau los ntawm cov mis nyuj. Nws yog nplua nuj nyob rau hauv calcium thiab phosphorus, zoo absorbed los ntawm lub cev thiab slows down lub plab khoob. Los ntawm cov tshuaj tiv thaiv nrog lub plab acid, casein hloov mus rau hauv cov hlab ntsha, uas yog maj mam zom, maj mam muab cov amino acids thiab muab kev zoo siab rau lub sijhawm ntev.
• Qe yog qhov zoo tshaj plaws protein rau satiety, tab sis kuj yog ib qho ntawm cov kim tshaj plaws. Nws tsis yog qhov xwm txheej uas cov qe scrambled tau dhau los ua zaub mov noj tshais: qe dawb yuav luag tag nrho los ntawm lub cev, txo qis kev tshaib kev nqhis ntev thiab ua rau tib neeg noj tsawg dua hauv 24 teev tom ntej.
• Nqaij nyuj - txawm zoo dua li whey rau poob phaus. Hauv ib qho kev sim, cov neeg koom nrog hom protein no poob 2.5% rog ntau dua li cov neeg haus whey.
• Pea - Haum rau cov neeg tsis noj nqaij, muab tib lub siab ntawm kev ua kom puv nkaus li whey protein thiab casein.
• Soy thiab mov - kuj haum rau cov neeg tsis noj nqaij. Cov hom no tsis tshua muaj txiaj ntsig zoo dua li whey protein hauv kev txo cov rog, lub duav ncig thiab kev tshaib kev nqhis, tab sis tseem muab cov txiaj ntsig zoo dua li cov tshuaj carbohydrate lossis tsis muaj protein ntau ntxiv.

Yuav ua li cas noj cov protein kom poob phaus

Protein hmoov yog diluted nyob rau hauv dej los yog mis nyuj, thiab ntxiv rau cov tais diav thiab khoom qab zib: ncuav qab zib, pancakes, muffins, cheesecakes.

Txhawm rau kom paub tias pes tsawg grams ntawm cov protein koj xav tau noj ib hnub, txiav txim siab koj cov protein ntau txhua hnub, thiab tom qab ntawd tsawg kawg yog xam seb koj noj ntau npaum li cas hauv koj cov zaub mov tsis tu ncua.

Piv txwv li, yog tias koj hnyav 70 kg, koj qhov nyiaj pub dawb txhua hnub yuav yog 70-112 g ntawm cov protein. Yog tias koj noj peb zaug hauv ib hnub thiab tau txais txog 25 g ntawm cov protein los ntawm cov zaub mov tsis tu ncua hauv txhua pluas noj (tsuas yog 75 g), koj yuav tsum haus lwm 37 g ntawm cov protein kom tag nrho koj cov kev xav tau ntawm cov protein.

Yog tias koj haus cov protein tsawg nrog koj cov zaub mov tsis tu ncua, koj tuaj yeem ua kom cov protein ntau ntxiv, tab sis sim haus nws hauv feem ntawm 20-25 g ib zaug: qhov nyiaj no tau lees tias yuav nqus los ntawm lub cev.

Ntev npaum li cas koj tuaj yeem haus cov protein kom poob phaus?

Kev noj zaub mov muaj protein ntau ntev li 6 txog 12 lub hlis tsis muaj teeb meem rau kev noj qab haus huv, tab sis seb nws puas muaj kev nyab xeeb los noj txoj kev no rau lub sijhawm ntev dua tsis paub.

Piv txwv li, ib txoj kev tshawb fawb pom tau tias muaj kev sib raug zoo ntawm cov protein ntau, cov zaub mov tsis muaj carbohydrate (qhov nruab nrab ntawm 76 grams protein thiab 208 grams carbohydrates ib hnub twg) thiab kev pheej hmoo ntawm kev tuag los ntawm kab mob plawv thiab mob qog noj ntshav.

Tej zaum cov txiaj ntsig no cuam tshuam nrog kev noj cov nqaij thiab mis nyuj ntau - ob qho khoom noj no muaj cov protein ntau, tab sis tib lub sijhawm ua rau muaj kev pheej hmoo ntawm mob qog noj ntshav. Nws tuaj yeem xav tias yog tias koj nce koj cov protein ntau nrog cov hmoov protein, nws yuav tsis ua rau muaj kev noj qab haus huv tsis zoo.

Txhawm rau txo cov kev pheej hmoo, ntxiv cov zaub mov noj qab haus huv ntxiv nrog cov carbohydrates rau koj cov zaub mov: nplej thiab legumes, zaub, txiv hmab txiv ntoo thiab berries. Lawv yuav muab cov vitamins, antioxidants thiab fiber ntau uas koj xav tau los ua kom koj lub plawv dhia noj qab haus huv thiab txo qhov mob hauv koj lub cev, uas yog qhov ua rau muaj ntau yam kab mob loj, nrog rau mob qog noj ntshav.